Competitors, Week of 6/15/2015

DELOAD WEEK! Rest, recover, get ready for next week!

Don’t forget to continue to work your strict pull-ups and handstand push-ups if you don’t have those. That should come before any of the other strength work.

Monday:
Bench Press: 3×8 (light/manageable for all 3 sets)

Tuesday:
None – go hard on the WOD

Wednesday:
EMOM for 7 minutes:
3 Muscle-Ups
5 Front Squats @ 60% of 1RM
With the clock still running
EMOM until 14:00
5 muscle-Ups
7 Front Squats @ 60% of 1RM
Stop when you cannot finish the work within the time

Friday:
Squat Clean:
3×3 @ 50% of 1RM
3×3 @ 60% of 1RM
3×2 @ 70% of 1RM

Saturday:
Squat Clean:
3×3 @ 50% of 1RM
3×3 @ 60% of 1RM
3×2 @ 70% of 1RM

5×2 Deficit deadlifts @ 80% of 1RM

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